16-31 Aug
17 Aug (Fast)
18 Aug (74.8kg)
CG Bench 51.4×5, 60×5, 67.5×9
Pullups +13.75 3×3
3 10m
a V-Grip Incline DB Bench 2x25kg 8,6,5,3,3,2,2 (29r)
b Wide Lat Pulldown #5 plt 12,11,10,10,9,8,8 (68r)
Waiter Walk, 1-arm 10kgx30s 12.5kgx2x30s
19 Aug (injured R wrist)
Hang Snatch work up to 40kgx3
Sumo DL 117.5kgx3 132.5kgx3 150kgx6
3 10m
a Machine Hack Squat 40kg 10,9,7,6,6,5,4,3 (50)
b 1-leg RDL, opp arm 22.5kg 8,5,5,5,4,4,3,3 (37)
4 5m
a OH Squat 35kg 5,4,3,2 (14)
b Rear Delt Raise 2x7kg 14,11,10,8 (43)
SL Situp w/Abd +5kg 2×20
20 Aug
Pullups 20, 17, 12
21 Aug
Military Press 35kgx3 40kgx3 45kgx11
2 10m
a MGrip Floor Press 60kg 6,6,5,4,4,3,3,3 (34)
b 3pt DB Row 42.5kg 6,5,5,4,4,4,3,3 (34)
3 5m
a Tates 2×17.5kg 10,9,8,7,5 (39)
b Underhand Lat Pulldown #7plt 10,9,9,7,6 (41)
Back Extension Holds 3x45s
24 Aug
Power Clean work up to 62.5kgx3
Front Sq, Hi Pin 67.5kgx3 75×3 85×5
3 10m
a GM, narrow 65kg 6,6,4,5,5,5,4,4 (39)
b Mchn Hack Sq Shrug 85kg 15,14,14,12,12,10,10,10 (97)
Pistols +10kg 8,6,5,5 (24/5m)
Reverse Windmill 27.5kg 3×5
26 Aug (appetite starting to get poor, feeling full easily, need to get a break)
CG Bench 55×3 63.3×3 71.1×8
Pullups +13.75 4×3
3 10m
a V-Grip Incline DB Bench 2x25kg 8,7,6,4,2,3,2 (32r)
b Wide Lat Pulldown #6plt 12,12,10,9,9,9,8 (69r)
Waiter Walk, 1-arm 15kgx3x30s
28 Aug (wrist pain – week 2)
Hang Snatch work up to 40kgx3
Sumo DL 125×5 142.5×3 157.5×3
3 10m
a Machine Hack Squat 45kg 10,9,8,7,6,6,6,6 (58)
b Rear Delt Raise 2x10kg 10,8,8,8,7,7,6,6 (60)
1-leg RDL, opp arm 15kg 9,7,7,7,6 (36) 5m
SL Situp w/Abd +10kg 2×20
31 Aug
Military Press 37.5kgx5 42.5kgx3 47.5kgx8
2 10m
a MGrip Floor Press 62.5kg 6,5,5,4,4,3,3 (30)
b 3pt DB Row 47.5kg 6,4,4,3,3,3,3 (26)
3 5m
a Tates 2x20kg 8,6,5,4,3 (26)
b Underhand Lat Pulldown #7plt 12,10,9,7,7 (45
Back Ext +10kg 3x30s
